New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.

3 rounds of warm up
10 Air squats
200 m run
5 pull ups
Use this time to buil

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

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Compare to 130831.

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Related:
• CrossFit WOD 180629 Tips With Rory McKernan
• “We Rally” From the “Hotshots 19” Memorial Event
• The 19
• Read: “This Is CrossFit”

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Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Warm up-Starts at the top of the hour, if you are late for class, which you shouldn’t be, jump in where there rest of the class is
3 Rounds
1st minute- 30 second row
2nd minute- 25 air squats
3rd Minute- 30 second hollow body hold

Strength
1-1-1-1-1-1+ Front squat
Experienced athletes find your max
New athletes do 6 sets of 5 and drill technique

WOD STARTS AT :30 after

For time:
2,000-meter row
1-mile run
2,000-meter row

Feeling extra fitness-y today. Have a try at this wod.

100/80 cal bike
1 mile run
100/80 cal bike

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Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters

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Scaling
Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.

Beginner Option
1,500-meter row
800-meter run
1,500-meter row

Warm up-
Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller
3 Rounds
Run 200
10 Strict presses with an empty bar
20 wall balls with a partner…doesnt have to be the same partner every time,
20 walking lunges

Strength
5 sets of 5 strict press. work up to your heaviest 5

After strength meet at a rope to review rope climbs


Wod 5 rounds for time of:
20 Sit ups (try to hop on the GHD for a round or two if possible
3 legless rope climbs, 15-ft. rope

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Compare to 131202.

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Related:
• CrossFit WOD 180624 Tips With Rory McKernan
• The Legless Rope Climb

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Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
20 sit ups, (Get a round of ghds in if you want to)
3 rope climbs, 1 legless, 2 with legs

Beginner Option
5 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.
:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close by
Strength
1-1-1-1-1-1+ You are building to a 1 rep max back squat today. Work in pairs USE SPOTTERS
Newer athletes 5 sets of 5 to drill form

Wod

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

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Compare to 151023.

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Related:
• CrossFit WOD 180623 Tips With Rory McKernan
• The Ring Dip
• Overhead Squat Therapy

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Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips (Or Bench dips)
Overhead squats

Men: 45 lb.
Women: 35 lb.

Sunday Funday, Teams of 2!

Scale this one appropriately!

2 Rounds for time of:
100 Double-unders
50 Hang Power Cleans, 95/65
100 Double-unders
50 Push Press, 95/65
100 Double-unders
50 Burpees

2 Rounds for time of:
50 Kb Swings
50 Push ups

2 Rounds for time:
80 Calories, Rowing
60 wall balls

*Rest 5 minutes between workouts.